recovery Archives - Tulshi Varsani

March 7, 2024

While only 6 percent of Fortune 500 CEOs are women, the proportion of women CEOs who were athletes is similar—90 percent of them played sports at some point, and 54 percent played sports at the university level. According to studies, a significant number of female executives and CEOs have a background in sports. Here are some interesting findings:

Ernst & Young surveyed high-level executives and discovered that 90% of women sampled had played sports at some point in their lives. Among women currently holding a C-suite position, this proportion rose to an impressive 96%.

For instance:

– Meg Whitman, the CEO of Hewlett-Packard, was the captain of her high school swim team and also played varsity lacrosse, tennis, and basketball.
– Indra Nooyi, the CEO of PepsiCo, played cricket during her college years.
– Lynn Elsenhans, the CEO of Sunoco, played on Rice University’s first women’s basketball team.
– Irene Rosenfeld, the CEO of Mondelez International, participated in four varsity sports in high school and played NCAA basketball at Cornell University.

Sports can contribute to business success in several ways:

– Character Building: Athletics instil qualities like determination, teamwork, and discipline, which often spill over into the business world.
– Networking Opportunities: Sporting organizations provide valuable networking platforms.
– Reflecting Privilege: Participation in sports may attract competitive individuals with leadership potential.

So, it seems that playing sports can indeed be a stepping stone to leadership positions, especially for women in executive roles!

In the fast-paced world of modern entrepreneurship, achieving peak performance is not merely a goal but a necessity. As research shows, sport and physical activity play a crucial role in supporting the success and mental wellness of individuals, particularly female CEOs.

Maria Sharapova, the renowned tennis start, has made significant strides in both mental wellness and the corporate world. She advocates for setting aside dedicated time for self-reflection and introspection, enabling individuals to understand the impact of their experiences on their health, habits, and techniques. Sharapova highlights the value of challenging oneself, both physically and mentally, and leveraging the resilience gained from such experiences in daily life.

Drawing inspiration from the success stories of female CEOs, integrating sports and physical activity into everyday routines emerges as a cornerstone of peak performance. Whether it’s a morning jog, a yoga session, or a friendly game of tennis, engaging in physical exercise offers numerous benefits beyond mere fitness. Exercise has been linked to improved cognitive function, enhanced mood, and increased productivity, all of which are essential for thriving in today’s competitive landscape.

Furthermore, the camaraderie and teamwork fostered through sports participation contribute to the development of crucial leadership skills. Female CEOs who have a background in sports often cite traits such as discipline, resilience, and the ability to perform under pressure as key factors in their success. These qualities are not only cultivated on the field but are also transferable to the boardroom, where effective leadership is paramount.

In addition to regular exercise, incorporating mindfulness practices into daily routines can further enhance performance and well-being. Mindfulness techniques, such as meditation and deep breathing exercises, have been shown to reduce stress, improve focus, and promote emotional regulation. By carving out time for mindfulness amidst busy schedules, individuals can cultivate a sense of balance and clarity that is essential for making sound decisions and managing responsibilities effectively.

Moreover, maintaining a healthy work-life balance is integral to sustaining peak performance over the long term. Female CEOs who prioritize self-care and personal fulfilment outside of work are better equipped to handle the demands of leadership roles. Whether it’s spending time with family, pursuing hobbies, or simply disconnecting from technology, creating boundaries and honouring personal needs are essential for preventing burnout and maintaining resilience.

In essence, achieving peak performance extends far beyond the confines of a three-day programme or retreat. It involves cultivating a holistic approach to well-being that encompasses physical activity, mindfulness, and work-life balance. By drawing inspiration from the experiences of successful female CEOs who have leveraged sports to support their journey, individuals can integrate these techniques into their everyday lives, empowering themselves to thrive in both their personal and professional pursuits. Personally I see success in my clients when we discuss the power of intention setting, embracing challenges, and carrying forward the perspective and resilience gained from such experiences into every facet of life.

Looking to elevate your team's performance and wellbeing? Drop me a message if you're ready to take the next step towards a healthier, happier, productive workforce by empowering individuals to unlock their full potential into the boardroom and beyond.

by Tulshi Varsani

February 12, 2024

In the spectacle of the Super Bowl halftime show, the spotlight shines not only on the athletic prowess of football players but also on the electrifying performances of renowned artists. Apple Music struck a $50million deal with the NFL to sponsor the halftime show, the absence of a pay check for artists like Usher might seem perplexing at first glance. However, delving deeper into the dynamics reveals a strategic play that intertwines seamlessly with personal health and wellness objectives.

At the heart of this symbiotic relationship lies the concept of exposure. Usher, along with a line up of iconic musicians before him. Musicians who also were not paid included

Prince

Beyonce

Justin Timeberlake

Dr Dre

Michael Jackson

Rhianna

These artists have forgone a traditional performance fee to capitalise on an unparalleled platform that the Super Bowl offers. The Super Bowl viewership is over 115 million, it provides an incomparable opportunity to showcase not only their talent but also their brand to a global audience.

Brands will spend $7 million dollars for a 30-second ad campaign but Usher? Well he gets an uninterrupted 13-minute commercial free slot to promote himself & his brand.

And the data backs it up.

• Justin Timberlake saw a 534% increase in music sales after Super Bowl 52.
• Travis Scott’s performance fee doubled from $500,000 to $1 million after Super Bowl 53.
• Jennifer Lopez and Shakira gained 3 million Instagram followers after Super Bowl 54.

Rihanna’s numbers were mind-blowing, too:

• No. 1 most-streamed artist globally
• 17 songs in the Top 40 on Spotify
• Gained 3 million Instagram followers
• Fenty Beauty searches were up 833%

Even crazier, Rihanna’s performance had more viewers (118 million) than the game (115 million) averaged.

So it’s no surprise Usher has a few tricks up his sleeve.

Usher signed several endorsement deals and will even be in a commercial.

And Usher’s big play is promoting his upcoming tour. Stubhub says artists typically see a 50% increase in concert ticket searches after performing at the Super Bowl, and The Weekend sold 1 million tickets after his performance.

That’s why Usher announced a 24-city arena tour yesterday, with tickets going up for sale immediately when he steps off stage.

In a world where personal well-being extends beyond physical health to encompass mental and financial stability, Usher’s decision underscores a nuanced understanding of success. Rather than solely chasing immediate monetary gains, he leverages this exposure to bolster long-term prospects. This aligns with a fundamental aspect of personal wellness – seeking sustainable growth and fulfilment rather than short-lived gratification

Moreover, the Super Bowl stage serves as a catalyst for multifaceted benefits. Beyond boosting album sales and streaming numbers, artists strategically utilize the spotlight to propel ancillary ventures. Usher’s upcoming album release, “Coming Home,” strategically timed just before his performance, exemplifies a calculated move to harness the momentum generated by the Super Bowl buzz. Such endeavours not only contribute to financial stability but also foster a sense of purpose and achievement – integral components of holistic well-being.

The synergy between Usher’s performance and personal health extends further to the realm of mental wellness. By embracing the opportunity to connect with millions of viewers, artists tap into a profound sense of purpose and creative expression. The intrinsic joy derived from sharing their craft on a monumental platform resonates deeply with principles of mental well-being, emphasising the importance of meaningful engagement and self-expression in cultivating a balanced life.

Furthermore, the strategic alignment of Usher’s performance with his upcoming tour exemplifies a holistic approach to wellness that transcends the confines of traditional boundaries. Recognizing the interconnectedness of various facets of life, from career endeavours to personal aspirations, Usher capitalises on the Super Bowl stage to amplify his message and catalyse transformative outcomes.

In essence, Usher’s decision to forgo a performance fee at the Super Bowl epitomises a paradigm shift in the pursuit of success, one that intertwines seamlessly with principles of personal health and wellness. By prioritising exposure and long-term growth over immediate financial gains, he embodies a holistic approach to fulfilment that transcends conventional metrics of success. As we navigate the complexities of modern life, Usher’s strategic play serves as a poignant reminder of the intrinsic connection between personal well-being and the pursuit of purpose-driven endeavours.

NB: Stats are credited to Joe Pompliano

by Tulshi Varsani

February 23, 2023

Listen to your gut…

I recently put a post up about relieving symptoms of bloating. Some people may find temporary relief from bloating by lying on their stomachs with a compression around the area, I demonstrated ways you can do this here. Compression (isn’t for everyone but) can help to support the abdominal muscles and potentially reduce inflammation or discomfort in the area, but why is this important and what is it relevant for?

Let me take you back to a moment in time when I wasn’t feeling the best, my stomach would be in knots and I was diagnosed with IBS, after years of suffering with various intolerances (over 8 years) and cutting out foods that didn’t make my stomach happy. I decided it was just something I had to deal and live with after trying so many things to alleviate the symptoms, that was until I realised it was caused by stress and found a way I could enhance my nutrient intake.

The science first…

The gut is often referred to as the body’s second brain. It is a complex system of organs, nerves, and microorganisms that work together to break down food, absorb nutrients, and eliminate waste. The gut is also home to trillions of bacteria, viruses, and fungi, collectively known as the gut microbiota. While the gut plays a vital role in the digestive process, it also has a significant impact on overall wellness and wellbeing, particularly for women.

The gut microbiota is a vital component of the gut, playing a role in everything from digestion to immune function, metabolism, and even mood. Research has shown that the gut microbiota can influence the body’s response to stress, inflammation, and infection. In addition, the gut microbiota is involved in the production of neurotransmitters, such as serotonin, which play a role in regulating mood, appetite, and sleep.

The differences between men & women…

Digestive Enzymes: Men and women have different levels of digestive enzymes, which are responsible for breaking down food in the stomach and small intestine. Women tend to have lower levels of stomach acid and digestive enzymes, which can lead to slower digestion and nutrient absorption.
Hormones: Hormones can also impact digestive function. Women experience fluctuations in hormones throughout the menstrual cycle, which can impact everything from appetite to bloating to bowel movements. In addition, oestrogen can impact the gut microbiota, which can influence overall gut health.
Gut Microbiota: The gut microbiota is a complex system of microorganisms that live in the gut. Men and women have different gut microbiotas, with women having a more diverse microbiota overall. This can impact how the body digests and absorbs nutrients, as well as how it responds to inflammation and infection.
Intestinal Length: Women tend to have longer intestines than men, which can impact how the body absorbs nutrients. Longer intestines can lead to slower nutrient absorption, which can impact overall health.
Medication Metabolism: Men and women can metabolize medications differently, which can impact their effectiveness and side effects. For example, women may metabolise certain medications more slowly than men, leading to higher levels in the bloodstream and a higher risk of side effects!
Nutrient Needs: Men and women have different nutrient needs due to differences in body composition and hormonal function. For example, women need more iron than men due to menstrual blood loss, while men need more zinc for testosterone production.

Healthy gut is essential for overall wellness, particularly in women…

Maintaining a healthy gut microbiota is essential and here are some reasons why:

Improved Digestion: A healthy gut microbiota is essential for proper digestion. When the gut microbiota is balanced, it helps to break down food and absorb nutrients more efficiently. This can help to alleviate symptoms such as bloating, constipation, and diarrhoea, which are common digestive issues that can impact overall wellbeing.
Stronger Immune System: The gut microbiota also plays a crucial role in the immune system. The gut is the first line of defence against pathogens and harmful bacteria, and the gut microbiota helps to regulate immune function and protect against infection. A healthy gut microbiota can therefore help to improve overall immune function and reduce the risk of illness.
Reduced Inflammation: Chronic inflammation has been linked to a range of health issues, including heart disease, cancer, and autoimmune disorders. The gut microbiota plays a crucial role in regulating inflammation, and a healthy gut microbiota can help to reduce overall inflammation in the body.
Better Mood and Mental Health: The gut-brain axis is a complex system of communication between the gut and the brain. The gut microbiota is involved in the production of neurotransmitters, such as serotonin, which play a role in regulating mood, appetite, and sleep. A healthy gut microbiota can therefore help to improve overall mood and mental health.
Hormonal Balance: Women’s hormonal health can also be influenced by the gut microbiota. Research has shown that the gut microbiota can play a role in regulating oestrogen levels, which can impact everything from menstrual cycles to menopause.

How can you look after your gut to improve overall wellness & wellbeing?

Eat a Healthy Diet: A healthy diet is essential for maintaining a healthy gut microbiota. Women should aim to eat a balanced diet rich in fiber, fruits, vegetables, and whole grains. These foods are important for feeding the gut microbiota and promoting a healthy balance of bacteria in the gut.
Manage Stress: Stress can impact gut health by altering the gut microbiota and increasing inflammation in the body. Women should aim to manage stress through techniques such as meditation, yoga, or deep breathing exercises.
Avoid Antibiotics When Possible: Antibiotics can disrupt the gut microbiota and lead to imbalances that can impact overall health. Women should only take antibiotics when necessary and work with their healthcare provider to find alternatives when possible.
Support your health: Probiotics are beneficial bacteria that can help to improve gut health. Women can take probiotic supplements or eat fermented foods.

Low energy / Digestive issues / Weight solution…

> If you want to be firing on all cylinders

> Help reach your weight-loss goals

> Be well-fed with high quality nutrients

> Find a formula that supports your immune system

> Balance your gut health

>Support your blood glucose levels

Contact me if you want the formula I use!

Side note: this isn’t for everyone and this isn’t a quick fix, but I am living proof by my happy gut, that you can change your life by adding this into your lifestyle.

Maintaining a healthy gut microbiota is essential for overall wellness and wellbeing, particularly for women. By following a healthy diet, managing stress, avoiding unnecessary antibiotics, and taking probiotics. It is important to note that if you experience frequent or severe bloating, it’s a good idea to speak with your healthcare provider to rule out any underlying medical conditions.

by Tulshi Varsani

July 6, 2022

Dr Schwartz states in the neuroscience and psychology realms meditation and meditative practices can change your brain physiology. Learning how to manage your thoughts takes time, energy and dedication, Dr Schwartz says.

This isn’t to advise you abandon your medication or other treatments you may already be using. Meditation practices should be used as a part of conventional medical care under the supervision of a physician, confirms Dr Aditi Nerukar.

My top 6 meditation practices include:

1.Practice Loving-Kindness Meditation

This focuses on creating an attitude of love and kindness towards yourself. Several studies found this helps quell self-criticism. One study found reductions in self-criticism lasted at least 3-months after the meditation sessions ended.

2. Mindfulness Meditation

This is a moment-to-moment meditation to bring awareness into the present moment. It anchors your breathing, attention into the present moment and supports cognitive retraining. Mindfulness changes the brain.

3. Breath Awareness Meditation

Awareness using your breath will enable you to focus your mind and enhance cognitive retraining. When you focus on the inhale & exhale, your are lessening your emotional reactivity. This can be done sitting, standing or laying down.

4. Body Scan Meditation

This involves focusing on different parts of your body sequentially.

This can be done sitting, standing or laying down. This type of meditation enables you to shift attention by focusing on sensations and parts of your body that are holding onto stress, instead of your thoughts and feelings.

5. Transcendental Meditation

This type of meditation maybe one you have heard of as it is very popular across the globe.

Transcendental meditation uses sound or personal mantras to anchor attention and focus.

A study of teachers and staff at a residential school for students with severe behavioural problems found transcendental meditation improves stress, depression and burnout. These benefits lasts for months.

6.Visualisation Meditation

Visualisation involves using your imagination to focus on pleasant images instead of negative ones.

Imagery can also be used to alter the ways you recall negative memories. When participants were asked to revise their negative memories, with something more positive, it was found that they experienced a better quality of life and self-esteem.

For FREE Meditative Practices that include many of the tips above head over to my channel FitnessChiX on YouTube

This is where you can adopt these practices immediately,

For more visit my website to book a call with me to find specialist coaching tips for your wellbeing and ways to boost your immunity against infections.

Fancy a freebie? Sign up for my exclusive newsletter today! There you will find extra info, tips and female empowerment techniques

by Tulshi Varsani

June 1, 2022

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How can breathing improve performance?

Deep breathing can help you stabilise your body, improve posture and lower your blood pressure.

Breathing exercises are significant in improving endurance, stamina and performance on the field or even in the office.

Breathing for Athlete Performance

Personally, I use the breath technique called ‘Breath of Fire’

This technique focuses on actively taking in belly breaths via the nostrils at a vigorous tempo. Breath of fire is often compared to how you breathe when hyperventilating.

However, the two are very different. Breath of fire is quick-paced, rhythmic, and can be sustained for a long period of time. This is where your inhale and exhale time is equal, with no pause in between breath. You should have two to three cycles of breathing in and out per second once you master breath of fire.

The power behind your breath comes from deep within your core. It originates from your belly button. When you breathe out, your navel and solar plexus press inward to your spine.‌

When performed correctly, your chest is lifted yet relaxed. Your hands, feet, face, and belly should also be relaxed. Performing this correctly is more important than the speed you perform this when you first start.

I use this practice everyday but avoid it during menstruation. You should avoid this practice if you are experiencing the following conditions:

Pregnancy or menstruation. (practice long, deep breathing instead).
Vertigo. Using this technique may cause your symptoms to worsen.
Other health conditions such as high blood pressure, heart disease, and seizures. ‌

The purpose for using this technique is that it improves my lung capacity, endurance and stamina.

For athletes this technique is useful if you want to increase alertness, energy and cognition. These benefits far out weight the coffee we use to increase alertness and is far healthier for you.

Science in Breathe

In this breathing technique you are enabling the sympathetic nervous system to elevate in a controlled environment and manipulating the breath to cope with physiological stress.

Not only is this useful when starting your day but it releases the neurotransmitter Acetylcholine.

Acetylcholine is a compound that is significant when stimulating motivation, alertness, cognition, memory and learning, as well as control over movement.

Breathe to Enhance Recovery

It also enhances recovery. As an athlete you are acutely aware of how quickly your body’s response to stress and stimulus is, as well as how quickly you are able to regulate your parasympathetic response for recovery. This part of your nervous system is accountable for things like rest, recovery and relaxation. When you are in a sympathetic state (during a competition or workout), you can use certain breathing techniques to accelerate recovery. This is incredibly important when you are competing in intervals, have little time to rest or simply need to re-energise for competition.

Breathwork will also improve your tolerance to high-intensity exercises and improve your aerobic metabolism. This will certainly carry over into the gym or any event you’re competing in without necessarily doing specific ‘cardio’ workouts.

You will also

Expand your lung capacity, as well as activate the deepest regions of your lungs that aren’t used for typical breathing
Strengthen your nervous system
Increasing your resistance to stress
Restore balance to your sympathetic and parasympathetic nervous systems
Strengthen your bell muscles
Increase your endurance for other physically demanding activities
Energise your blood with additional oxygen
Gain control over your impulses
Increase delivery of oxygen to your brain and increase your ability to focus‌
Boost your immune system, preventing illness and disease

How to perform Breath of Fire?

You can sit (shoulders and head over pelvis, shoulders back and down & chin tucked in),

Ensure you sit with a straight spine

You can elevate your pelvis so it tilts slightly if you are uncomfortable sitting in this position – this means sit on the edge of a cushion or blanket.

Now imagine you have a candle in front of your nose and you take a deep inhale through the nose and rapidly exhale through the nose (all the while trying to blow out the candle with your nasal exhale).

You will take a breath in, and use this technique to deeply inhale and exhale for about 10-15 repetitions.

The more frequently you practice, the better you will get and the longer duration you will be able to go for.

Please be mindful there maybe occasions where you can experience light-headedness. If this is uncomfortable, stop and try again later in the day or another day.

How to Enhance Recovery?

To stimulate and enhance recovery use box breathing:

You can sit (similar to the posture stated above) or lay down on your back

Relax all your muscles and release any tension you have in your body

Inhale for 4 seconds, push your lower back into the ground (if you are laying)

Pause for 4 seconds

Exhale (from the belly) for 4 seconds

Pause for 4 seconds

Try doing this for 2-3 minutes (longer if needed)

You may also increase your breath count to 4, 5, 6 or 8 as long as you are not gasping for air at any point.

The Technique

Try these breath techniques out. If you felt a little lost check out the latest short here demonstrating the techniques for you to try immediately.

Happy breathing!

Sports for Success: Insights from Female CEOs and Integrative Techniques for Peak Performance

Leveraging Exposure: The Art of Usher’s Super Bowl Performance and its Resonance with Personal Health and Wellness

Listen to your gut – Signs of wellness & wellbeing

Listen to your gut…

The science first…

The differences between men & women…

Healthy gut is essential for overall wellness, particularly in women…

How can you look after your gut to improve overall wellness & wellbeing?

Low energy / Digestive issues / Weight solution…

Contact me if you want the formula I use!

6 Types of Meditation That Help Treat Depression

My top 6 meditation practices include:

How does using breathwork enhance performance?

How can breathing improve performance?

Breathing for Athlete Performance

Science in Breathe

Breathe to Enhance Recovery

How to perform Breath of Fire?

How to Enhance Recovery?

The Technique